Crassfit - Whenever, wherever

Yesterday we got together for another CrassFit- Training in Linz before I´m off to Graz again.

About 5°C below zero, a small playground and a huge parking lot beside the Danube.



The more I train, the more I get to know all the sophisticated workout- and programming-approaches, the more I like the KISS- principle.



Keep
It
Simple
Stupid.



E.g.: You want to develop work capacity and muscles?

Ok, do a lot of work followed by a lot of food.



Simple:

We did 80 Hindu- Squats and some Joint Mobility to get the blood-flow going.

Well...we always got our body with us. The brain...mhm...I guess that´s a trick question, I´m not always sure about that.



We hit rope- pullups at the playground with a pyramid of 7 reps.

"Pyramid" means the repetitions go up and down again, so everybody did 1,2,3,4,5,6,7,6,5,4,... reps one after another.

Bodyweight again. Simple.



After that it was time for Clean & FrontSquats with two Kettlebells, in my case two 24s.

So you do 1 Clean per Frontsquat.

We hit a pyramid again with 1,3,5,7,9,7,...reps.





You need 2 weights for this one. 2 Kettlebells, 2 dumbbells, same or different weight... It doesn`t matter.

To mix things up if you already can wor with 2 24kg Kettlebells, pick up your estimated 55kg girlffriend(they behave like barbell-plates: if you can´t read the weight when looking at them, don´t even bother asking them...You ´ll get no answer. ;-D ) throw her over your shoulder and do the squats.

For the sake of the relationship, don´t do a clean after every rep. Believe me...Bad Mojo Guys!!



So...we hit the whole body with a nice volume of Strength- work.

What does this mean for a CrassFit- Workout??

Right... Time for Conditioning.



Since we all were quite beat, already got kettlebells in our shaking hands(not sure if the cold or the lack of strength was to blame), we did 2 short rounds of Swings, Cleans, Push Presses, High Pulls and Pushups involving the Kettlebells.

Nice.



Well...Lets not talk about the last drills we did with the sled...You know, dragging, pulling, swings(yeah, your read correctly...). It was fun, really, but...Lets not talk about it.



CrassFit in Linz...

Training with motivated people, obeing the KISS- principle, working hard.



Oh... By the way, one short tip for you since I got some experience with CrassFit:

If you ever attend, drive up to the meeting- point, get your stuff together and before you walk up to the training- site: leave your ego in the car.

Believe me, you don´t want to have that with you, it´s just ballast!!



Train hard and enjoy life!

All the best,

Harry